WARM-UP
3 ROUNDS
10 Alt. Samson Lunges
12 Alt. Groiners
:20 Overhead Plate Hold
Into…
3 ROUNDS
8/8 Tempo Split Squats
10 Plate OH Strict Press
12 Plate Sumo Deadlifts
100m Run (EZ-> Mod-> Hard)
WORKOUT
4 SETS
ON A 4:00 RUNNING CLOCK…
400m Run
20 Plate Ground to OH (45/35)|(35/25)
Max Overhead Plate Lunges in Remaining Time
-No Additional Rest b/t Sets-
(Score is Total Reps)
POST-WORKOUT STRENGTH
4 SETS
1:00 Heavy Barbell Back Rack Hold (Athlete’s Choice)
(Score is Weight)
Goal – Can you hold onto the same pace on the run each set? For an added challenge, can you beat your reps on the Lunges with each set?!